ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Best Vegan Protein Sources: How to Get Enough Protein as a Vegan or Vegetarian

Updated on July 16, 2012
Source

Where do Vegans get Protein?

"How do you get protein as a vegan?" It's a question that vegans are used to hearing. But, in truth, it's not actually that difficult to eat enough protein as a vegan or vegetarian.

According to the World Health Organization, the average adult needs to consume one gram of protein per kilo of lean body mass each day in order to stay healthy. That means that a small woman needs about 50 grams of protein per day, whereas ideally the average man eats 70-80 grams of protein. Most meat-eaters consume far more than 100 grams of protein every day, potentially putting a strain on their kidneys, which have to deal with the by-products of protein breakdown.

Best Vegan Protein Sources

1. Soy beans, tofu, yofu and soy milk

Soy beans, which have been eaten in Asian countries for thousands of years, contain the complete range of amino acids that the body needs. As well as boosting protein intake, soy beans contain healthy phytoestrogens actively work to lower cholesterol levels in the blood. The FDA recommends eating 25 grams of soy protein every day to unblock arteries and promote cardiovascular health. Soy is particularly beneficial for post-menopausal women, whose lower levels of estrogen lead to many health issues.

You can eat soy in the form of tofu (delicious in vegan stir-fry), edamane, soy yogurt (known as yofu), or soy milk.

Source

2. Quinoa

Quinoa is a good protein source for vegans and vegetarians. One serving of quinoa contains as much protein as one large egg, so it is a good food for vegans trying to increase their protein intake. Quinoa is a grain that tastes a bit like rice, but it is much more nutritious.

3. Leafy Greens and Sea Vegetables (Spinach, Kale, Seaweed)

Leafy green vegetables are a little-known vegan protein source. Dark green leaves pack a surprising amount of protein into a very small number of calories. Sea greens are also good vegan protein sources: one sheet of nori seaweed (used in sushi) contains 1 gram of protein and only a few calories. Green vegetables are nutritious: they are high in iron, vitamin K and zinc – all of which are vitamins traditionally lacking in the vegetarian diet.

Comments

    0 of 8192 characters used
    Post Comment
    • Elderberry Arts profile image

      Claire 

      6 years ago from Surrey, Uk

      They look yummy.

    • topquark profile imageAUTHOR

      topquark 

      6 years ago from UK

      When you're vegan, even dessert can be wholesome!

      http://www.squidoo.com/orange-and-pistachio-vegan-...

    • topquark profile imageAUTHOR

      topquark 

      6 years ago from UK

      Thanks for commenting. I was originally vegetarian (not vegan) but realized that dairy products were giving me stomach aches, so I'm effectively vegan now.

    • Elderberry Arts profile image

      Claire 

      6 years ago from Surrey, Uk

      Good hub, voted up :) I am vegetarian but allergic to milk and egg yolk so this is useful for me. Nuts and beans are great as you cna do some much with them. Today I made some vegan allergen free sausages

    • Pauline Davenport profile image

      Pauline Davenport 

      6 years ago from Isle of Man

      my teenage daughter is vegetarian, and I found the protein information in this hub particularly useful and reassuring. The hub will help me a lot when I'm planning another meal for her - thanks topquark for this

    • sethpowers profile image

      sethpowers 

      6 years ago from Virginia

      Trying to find viable protein sources is a huge drawback to vegetarianism. Great hub!

    • topquark profile imageAUTHOR

      topquark 

      6 years ago from UK

      Good point. I will add sections on nuts and beans.

    • cathylynn99 profile image

      cathylynn99 

      6 years ago from northeastern US

      what about nuts, nut butters and beans? i always heard these were good sources of protein, too.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)